Creatine - Chilichonse Chimene Muyenera Kudziwa Zokhudza Wowonjezera Masewera

Masewera achilengedwe osagwiritsa ntchito mankhwala osokoneza bongo ndi sayansi yonse yomwe imafuna kubwerera kochuluka kuchokera kwa alendo ochita masewera olimbitsa thupi. Chakudya chopatsa thanzi, kuphatikiza masewera olimbitsa thupi, chimagwira gawo lalikulu pakukwaniritsa zotsatira. Ndipo chitsanzo chochititsa chidwi chofunikira kugwiritsa ntchito zowonjezera zakudya mu CrossFit, zolimbitsa thupi ndi masewera ena ndi amino acid phosphates.

Kodi creatine ndi chiyani, chifukwa chiyani ndi chotchuka kwambiri, ndipo kodi ndi chothandiza kwambiri pamasewera? Mudzalandira mayankho atsatanetsatane a mafunso awa ndi ena munkhaniyi.

Kapangidwe ka mankhwala

Creatine ndi amino acid wosafunikira. Ngati ndi kotheka, thupi limatha kupanga palokha phosphate ndi kuyipititsa ku minofu ya mnofu, yomwe ili ndi kapangidwe kake:

• arginine.
• glycine.
• methionine.

Zolengedwa phosphates zimapezeka pang'ono muzakudya zanyama.

Chosangalatsa ndichakuti: kuchuluka kwa zolengedwa mu minofu ya nkhuku ndi mbalame zamtchire zimasiyana kuposa 20%. Zomwezo zimagwiranso ntchito ku nsomba zaku aquarium, zomwe zimakhala ndi 40% yocheperako kuposa omwe amapezeka m'madzi am'nyanja. Yankho la funsoli lagona pa kulimba kwa zamoyo. Monga mukudziwa, ngati ng'ombe / nkhuku kapena chiweto china chikuyenda kwambiri, ndiye kuti minofu yake imakhala yolimba, ndichifukwa chake nyama zokhazikika zimakwezedwa makamaka kwa okonda nyama m'mafamu. Kusuntha kumalimbikitsa anabolism munyama iliyonse - chifukwa chake, pamakhala zolengedwa zambiri m'minyewa yophunzitsidwa

Chifukwa chiyani creatine akusintha dziko lazakudya zamasewera? Ndiosavuta. Thupi limatha kupanga chinthu chochepa kwambiri (pazipita 1 g), nthawi yomweyo, kuchuluka kwake mu nyama poyerekeza ndi ma amino acid ena sikokwanira. Ikaphikidwa, imagawika mu arginine, glycine ndi methionine, yomwe imalepheretsa kudya zakudya zokazinga komanso zophika kwambiri.

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Chifukwa chomwe imayenera kutengedwa padera

Zonsezi ndi chifukwa chachikulu chomwe chilengedwe (mu mtundu uliwonse wamankhwala) chimapindulira kwambiri ngati chowonjezera pamasewera. Chilichonse ndichosavuta. Ndi kupezeka kwakanthawi pachakudya, komanso kaphatikizidwe kochepa kuchokera kuma amino acid ena, chosowa chaumwini cha munthu chimakhala pafupifupi magalamu 6-8 patsiku.

Ponena za othamanga, zosowa zawo zimafika 30 g patsiku. Ndipo izi sizowerengera kuti minofu imatha kusunga cholengedwa cha phosphate mu kuchuluka kwa magalamu 450. Kuti mukonzekeretse kupezeka kotere kwa thupi, ndikofunikira kudya makilogalamu a nyama tsiku lililonse, zomwe zingayambitse kugaya kwam'mimba msanga. Pa nthawi imodzimodziyo, cholengedwa chowonjezera sichingalumikizane ndi dongosolo lakugaya chakudya ndipo chimalowera mwachindunji minofu ya minofu.

Zotsatira zachilengedwe pamthupi

Mphamvu yayikulu ya cholengedwa ikalowa m'thupi ndikuchulukirachulukira kwa minofuyo.

Zotsatira zina zabwino zakudya kwa amino acid:

• Kuwonjezeka kwa mayendedwe katundu mafuta m'thupi. Izi zikukhudzana ndi kuchuluka kwa nthawi yotulutsa mafuta oyipa komanso mayendedwe abwino.
• Pangani chosungira cha lactic acid. Lactic acid ndiye chifukwa chachikulu cha microfractures yam'mimba, chifukwa chake, imagwira ntchito ngati chitsogozo chachindunji chokhudza kupezanso mphamvu kwa thupi.
• Kuchulukitsa kothamangitsa mpweya wamagulu amtundu wachiwiri (wokhala ndi ulusi woyera).
• Kusunga ndi kumanga kwa madzi amthupi.

Izi ndi zotsatira chabe za chilengedwe chomwe chimakhudza munthu wosaphunzitsidwa. Werengani zambiri za zabwino ndi zovuta za chilengedwe pano.

Pangani pamasewera

Pali kutsutsana kokhudzana ndi kuthekera kwa kulenga kwa akatswiri pazamasewera. Kumbali imodzi, walandila thandizo lonse pagulu lolimbitsa thupi chifukwa limalola kutupa kwakukulu kwa minofu. Kumbali inayi, anthu omwe amafunika kukhalabe m'magulu ena olemera amakhala otsutsana kwambiri ndi Mlengi.

Komabe, palibe amene angatsutse kuti kugwiritsa ntchito creatine kumabweretsa:

• kupopera mphamvu kwa omvera akale;
• kuwonjezeka kwakukulu kwa minofu;
• kukulitsa mphamvu ya anabolism mukamagwiritsa ntchito ma androgen receptors;
• kuwonjezera kupirira powonjezera mpweya wokwanira mu ulusi wa minofu yoyera;
• kudzikundikira kwa masitolo a glycogen m'matumba okhala ndi madzi;
• kuwonjezeka kwakanthawi kwa zizindikiritso zamphamvu, zomwe zimakupatsani mwayi woti mudutse phiri lamphamvu ndikupanga minofu yambiri;
• phindu pakulimba kwa kupweteka kwa minofu ya mtima.

Tiyeni tiwone bwino zomwe chilengedwe chimapangidwira.

Kukweza magwiridwe antchito

Izi sizotsatira zachindunji koma zosadziwika chifukwa chotenga cholengedwa. Chowonjezeracho chimakulitsa mphamvu ndi kupirira pakutsitsa ndi kukonza pafupifupi 35%.

Umu ndi momwe zimakhalira. Kuchulukitsa kwa minofu ndi cholenga kumabweretsa kuwonjezeka kwa madzimadzi mwa iwo. Zotsatira zake, izi zimapangitsa kupopera kwakukulu ndikuwonjezera kufunikira kwa mpweya wa oxygen. Pambuyo pa masewera olimbitsa thupi achiwiri, thupi limayamba kuzolowera izi ndikukakamiza mitsempha kuti ipatse minofu mwamphamvu kwambiri. Momwemonso, kuchuluka kwa glycogen mu mawonekedwe a anaerobic kumatha kutulutsidwa ndi thupi kumadalira nkhokwe za oxygen.

Chifukwa chake, chifukwa cha kupopera, kuchuluka kwa mpweya ndi glycogen kumakwaniritsidwa.

Zonsezi, zonsezi zimakhudza kupirira kwamphamvu. Wothamanga amatha kukweza zolemera zomwezo, koma mobwerezabwereza. Ndipo izi, nawonso, kumawonjezera olimba: wothamanga akhoza kugwira ntchito mu voliyumu maphunziro osati ndi 50% ya kulemera kwake pazipita, koma ndi 75-80%. Kuphatikiza apo, kuwonjezeka kwa kupirira ndi maphunziro oyenera komanso kugwiritsa ntchito cholengedwa kumabweretsa kuwonjezeka kwa zisonyezo zamphamvu - zolemera zogwirira ntchito zimakhala zazikulu, kuchuluka kwa kubwereza kumawonjezeka.

Pomaliza: kudzaza mosalunjika kwa minofu ndi magazi mukamagwiritsa ntchito creatine phosphate, kumayambitsa zochitika zonse zomwe zimatsimikizira kukula kwa zisonyezo zonse za wothamanga.

Kudzazidwa ndi madzi

Chinthu china chofunikira pa chilengedwe ndi kusefukira kwamadzi. Kodi izi ndi zabwino kapena zoipa? Kwa othamanga mu offseason, uwu ndi mwayi waukulu.

Madzi am'minyewa amateteza ndikuthira mafuta olumikizira mafinya ndi minyewa. Izi zimachepetsa mwayi wovulala.

Kumbali ina, kusefukira kwamadzi kumeneku kumakhala ndi zovuta zake. Makamaka, chifukwa cha kuchuluka kwa madzi komanso kusowa kwa mchere (womanga madzi), wothamanga amatha kusokonezeka pakakhala zolemetsa. Chifukwa chake, ndibwino kugwiritsa ntchito inshuwaransi yadzidzidzi mukamakweza creatine. Kuwonjezeka kwa madzi m'thupi nthawi zambiri kumakhala chinthu chabwino, kupatula kuchuluka kwa impso panthawi yoyamba.

Kukula kwa minofu

Zochitika zingapo zomwe zimakhudzana ndikuwonjezeka kwa mitsempha yamagazi mu ulusi wa minofu molunjika kumabweretsa kuwonjezeka kwa minofu. Chochititsa chidwi kwambiri ndikuti kaphatikizidwe ka ulusi wamapuloteni watsopano nawonso ukuwonjezeka, ndipo chifukwa chake, ndi "youma" nyama yomwe imakula. Kodi izi zimachitika bwanji?

1. Wothamanga amapambana nkhwawa - minofu imalandira kupsinjika kwatsopano, kuwalimbikitsa kukula.
2. Masitolo owonjezera a glycogen amapezeka m'maselo okha, zomwe zimapangitsa kuti glycogen (yomwe imakhudza kupirira) imatulutsidwa limodzi ndi madzi.
3. Kupititsa patsogolo mpweya wabwino kwa minofu kumabweretsa kufulumira kwa zinthu zamagetsi zamagetsi.
4. Mukapanikizika kwambiri, cholengedwa chomangidwa ndi minofu chimabwereranso ku arginine ndi ma amino acid ena omwe amapanga minofu ya mnofu.

Kwenikweni, nthawi ina, minofu imayamba kumangika kuchokera kwa chilengedwe (ndi amino acid othandizira).

Cholengedwa chimagwiritsidwa ntchito pongofuna kupindulitsa. Mphamvu ndizachiwiri kwa othamanga omwe amamwa chowonjezera ichi.

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Zotsatira zakubwezeretsa

Cholengedwa sichimakondedwa ndi othamanga oyamba chifukwa chobwerera m'mbuyo. Komabe, sizingatengeke chaka chonse. Zonsezi ndichifukwa choti pakutha nthawi yayitali ndikukhala ndi asidi m'magazi, kagayidwe kamthupi kamachotsa cholengedwa chowonjezera ndipo sichilandira magawo atsopano. Pambuyo pa mwezi wachiwiri wa kudya mosalekeza kwa monohydrate, phindu lake limachepetsedwa mpaka zero. Chifukwa chake, tikulimbikitsidwa kuti mupume pang'ono miyezi itatu pakati pa katundu kuti musinthe thupi. Nthawi yochotsa Mlengi m'thupi ndi pafupifupi masiku 7-10.

Panthawiyi, wothamanga akuti:

1. Kuchepetsa kwakukulu kwa kulemera (chifukwa cha kuchepa kwa madzi m'thupi).
2. Kuchuluka kutopa kugwirizana ndi kudzikundikira mofulumira lactic asidi mu minofu.
3. Kugwa mwamphamvu.
4. Kupanda kupopera pochita kubwereza mpaka 20.

Ndikofunika kumvetsetsa kuti ngakhale poyerekeza magwiridwe antchito othamanga asanafike komanso pambuyo pa chilengedwe, kuwonjezeka kwakukulu kwa kuchuluka kwa minofu yowonda ndi mphamvu zonse zitha kuzindikirika.

Ndipo chinthu chosasangalatsa kwambiri kwa ochita masewera othamanga: akamachotsa m'thupi, m'pofunika kuchepetsa katunduyo. Kupanda kutero, mutha kupeza mosavuta thupi, kenako zabwino zonse zomwe mumapeza mukamamwa mankhwalawo zimachulukitsidwa ndikuchedwa kukulirakulira kwa minofu.

Kulenga ndi mafupa

Creatine imathandizira pakulimba kwa mafupa ndi mphamvu pokonza njira zoyendera. Komabe, zotsatira zake zimatheka pokhapokha ngati wothamangayo adya calcium yokwanira ndi vitamini D3 panthawi yazomwe zimapangidwira. Poterepa, calcium yolowetsedwa imalowa msangamsanga m'magazi ndipo imagawidwanso ndi thupi kuti ilimbikitse mafupa poyankha kupsinjika kowonjezereka. Zotsatira zake zimapitilira kwa nthawi yayitali ngakhale kutha kudya kwa creatine.

Pangani ndi kuyanika

Cholengedwa sichimatengedwa kawirikawiri pa chowumitsira. Ochita masewera olimbitsa thupi amalimbikitsa kuti ayambe kuyanika ndendende panthawi yopanga zomalizira. Chifukwa chake ndi chiyani?

1. Mukamaumitsa, thanzi limasinthiratu. Kusintha kwama carbohydrate ndi chakudya chochepa kwambiri kumapangidwa kuti zithetse malo ogulitsa glycogen. Glycogen yowonjezera yomwe imabwera limodzi ndi mamolekyulu a phosphate imachedwetsa izi, ndikupangitsa kuti chakudyacho chisagwire bwino ntchito.
2. Cholengedwa chosowa mchere ndi mchere (chomwe chimatsukidwa nthawi yowuma) chimatha kubweretsa kugwa pafupipafupi. Pachifukwa ichi, malo ophunzitsira amatha kuvulaza.
3. Kusunga madzi kumasokoneza ma diuretics, omwe amatengedwa m'masiku omaliza mpikisano usanachitike.
4. Madzi owonjezera amalepheretsa kuyerekezera kuchuluka kwamafuta m'mitengo yapakatikati yowuma, komwe kumatha kubweretsa maphunziro kapena zolakwika m'thupi. Zotsatira zake, minofu imatenthedwa m'malo mwa mafuta.

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Kwa otsutsa masewera olimbitsa thupi

Chifukwa chachikulu chodziwika ndi kuthekera kwa chilengedwe ndi zinthu ziwiri:

1. Zakudya zake ndizochepa.
2. Kutsika pang'ono kupezeka kwa chakudya.

Komabe, kwa iwo omwe amasankhabe kupeza zonse zofunikira za amino acid ndi zinthu popanda masewera olimbitsa thupi, tapereka tebulo lazinthu zomwe zili ndi creatine phosphate.

Monga mukuwonera patebulopo, kuti mupeze mankhwala ovomerezeka a creatine phosphate, muyenera kudya makilogalamu 4 a hering'i. Pakutentha (kutanthauza kuphika), ma phosphates, omwe amakhala osakhazikika kwambiri kutentha, amawola. Zotsatira zake, hering'i yokazinga kapena yophika imakhala ndi michere yocheperako kanayi. Mwanjira ina, zimatenga makilogalamu makumi a hering'i patsiku. Ndipo kumwa chakudya chochuluka chonchi patsiku "kumakometsa" dongosolo lakugaya kwamasewera kwa wothamanga.

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Zotsatira zoyipa zotenga chilengedwe

Creatine phosphate ndichowonjezera chatsopano pamasewera. M'chaka cha 96 chokha, othamanga adayamba kunyamula modula zitsanzo zoyambirira zamasewera. Pachifukwa ichi, madokotala ali ndi nkhawa za kuopsa kwa zovuta zosadziwika chifukwa chogwiritsa ntchito nthawi yayitali (zaka zopitilira 30).

Pakadali pano, creatine sangakhale ndi zotsatirazi:

• Kuchuluka nkhawa impso. Sizikulimbikitsidwa kwa anthu omwe ali ndi vuto lililonse la impso.
• Avitaminosis ndi kusowa kwa mchere, komwe kumalumikizidwa ndi kuti ndikuchuluka kwa misa ndi madzi, mchere ndi mavitamini zimakhazikika mumadzimadzi omangika. Muyenera kudya kwina kwama multivitamini.
• Kugwedezeka mwadzidzidzi ndikudya madzi osakwanira.
• Zovuta pamatumbo am'mimba panthawi yakukweza, yolumikizidwa ndi kuperewera kwa madzi m'thupi popanda kudya madzi okwanira.

Koma zotsatira zoyipa zazikulu zimachokera ku zopanga za creatine. Sitikulimbikitsidwa kuti mugwiritse ntchito cholengedwa pamaso pa mtima. Pa nthawi yotenga cholengedwa, mphamvu ya kupindika kwa minofu yamtima imakula. Kumbali imodzi, zimathandiza kulimbana ndi arrhythmias ndi mavuto ena, ndikuchepetsa chiopsezo cha matenda amtima. Komabe, akasiya mankhwalawa, zimachitika mosiyana. Chifukwa cha kugundana kwa lactic acid, mtima wopsinjika kwambiri umapitilira kugunda kwamtima, komwe kumatha kubweretsa zopweteketsa mtima komanso microtrauma kumtundu wa mtima.

Chidziwitso: kulandila ndi kutsitsa kosalala kapena kusowa kwake ndizovomerezeka. Popeza kuchuluka kwa zolengedwa m'magazi kumachepa pang'onopang'ono, minofu yamtima imakhala ndi nthawi yoti izolowere zinthu zatsopano.

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Momwe mungatengere bwino

Creatine Phosphate itha kugwiritsidwa ntchito pamitundu iwiri ikuluikulu - yodzaza ndi kutsitsa.

Pachiyambi choyamba, kukwanira mofulumira kumakwaniritsidwa, koma kumwa zowonjezera kumawonjezekanso. Panjira yachiwiri, chiopsezo cha zotsatirapo chimachepa, koma nsonga imachitika kokha sabata lachitatu kapena lachinayi la kumwa mankhwalawo.

Pankhani yogwiritsira ntchito potsegula, tengani motere:

• 10 g wa Mlengi atangodya chakudya cham'mawa pamodzi ndi chakudya chofulumira (madzi / madzi okoma).
• 7 g kulenga 2 maola asanaphunzitsidwe, ndimayendedwe.
• 13 g mukatha kudya madzulo.

Mukafika pachimake, ndikokwanira kumwa 5-7 g wa creatine kamodzi patsiku kuti mukhalebe wamagazi. Pankhani yosagwiritsa ntchito, 8 g wa creatine amadya kamodzi patsiku (m'mawa ndi madzi) munthawi yonse yogwiritsira ntchito. Njira yayikulu kwambiri yopangira mankhwala a phosphate ndi masiku 56 (masabata 8 ophunzitsira). Pambuyo pake, Mlingo wa Mlengi umachepetsedwa mpaka 1-2 g patsiku, ndipo pambuyo pa masiku 2-3, amakana kwathunthu kuugwiritsa ntchito. Creatine imatulutsidwa masiku 21-28 pambuyo pa mlingo womaliza.

Chidziwitso: zopanga zakunja ndizomwe zimagwiritsa ntchito, zomwe wopanga ayenera kulemba phukusili. Tsatirani chithunzi cha phukusi, ngati chilipo.

Zowonjezera za Phosphate

Pafupifupi onse odziwika opanga amapanga chilengedwe:

• Zakudya zabwino kwambiri.
• Chakudya chopatsa thanzi.
• Biotech USA, etc.

Mitundu

Mtundu wowonjezera wazopanga zonse ndiwofanana. Chifukwa chake, ndibwino kulingalira zopangira zowonjezera pamtundu:

1. Pangani monohydrate. Mtundu wodziwika bwino wowonjezera masewera. Ubwino waukulu ndi kuyeretsa kwakukulu, kuchepa kwa zoyipa komanso kuthekera kwachangu kwa creatine poyerekeza ndi mitundu ina (mutha kudya mpaka 50 g tsiku lililonse, kufupikitsa gawo la masiku 3-4).
2. Pangani Phosphate. Mlengi wotsika mtengo komanso wothandiza kwambiri. Chifukwa cha kuyeretsa kocheperako, imakhala ndi bioavailability yotsika, ndichifukwa chake phosphate iyenera kutengedwa 15-20% kuposa monohydrate.Koma ngakhale malinga ndi izi, imakhalabe yotsika mtengo ngati nyama yofulumira.
3. Pangani ndi mayendedwe. Awa ndi machitidwe aulesi ochokera ku Weider ndi Optimum Nutrition. Chofunikira kwambiri ndikupezeka kwa madzi amphesa opangidwa ndi hydrolyzed, omwe amapulumutsa wothamanga kuti asamwe tiyi wokoma kapena madzi osiyana. Imathandizira kugwiritsidwa ntchito kwa mankhwalawa polephera kulandira chakudya chofulumira.
4. Pangani hydrochloride. Yopangidwa ndi Biotech. Ikuthandizani kuti mukhale nthawi yayitali komanso osakumana ndi mavuto posungira madzi. Phindu lenileni pamitundu ina yazachilengedwe silinatsimikizidwebe.

Chosangalatsa: nthawi zambiri kulenga monohydrate kumawonjezeredwa pakupanga kwa wopeza. Chifukwa chake, polankhula za kupambana kwa wopezayo, opanga nthawi zambiri amatchula kuchuluka kwa ma kilogalamu omwe amalandila pakudya zakudya zowonjezera. Komabe, cholenga chimakulitsa minofu ndikumasefukira thupi ndi madzi, zomwe zimapangitsa kukhala kovuta kuwunika kukula kwa ulusi wa minofu ndi glycogen. Ndikumapeto kwa kudya, madzi amachoka. Izi ndizofanana ndi zomwe zimachitika pakapangidwe kazachilengedwe. Ichi ndichifukwa chake kupezeka kwa cholengedwa nthawi zambiri kumabisika m'makampeni otsatsa malonda opeza phindu, ngakhale kulibe vuto lililonse pathupi. (onani apa kuti mumve zambiri za momwe mungatengere kunenepa).

Zotsatira

Creatine monohydrate inali yojambula pamasewera kumapeto kwa zaka za m'ma 90. Kwa nthawi yoyamba chiyambireni chowonjezera, mawonekedwe a othamanga ndi unyinji wawo adayamba kufikira mphamvu ndi mphamvu za othamanga omwe amagwiritsa ntchito anabolic steroids. Mwachilengedwe, tikulankhula za magwiridwe antchito othamanga ochokera nthawi yagolide yokonza thupi, osati mizukwa ya insulin ya nthawi yathu ino.

Ngakhale ndiyabwino kwambiri, cholengedwa sichimagwiritsidwa ntchito ku CrossFit, osachepera kugwiritsa ntchito kwake kumachepetsedwa miyezi yapitayi yokonzekera mpikisano. Izi zimachitika osati chifukwa cha kusefukira kwamadzi, komanso chifukwa chakupezeka kwa madzi mu minofu, zomwe zimadziwika kuti kupopera zimachitika, zomwe zimasokoneza kukula kwa kupirira kwakanthawi kwakanthawi kochita masewera olimbitsa thupi ndi zolemera zazikulu.

Onerani kanemayo: CREATINE For Muscle Growth Explained (Mulole 2025).